Do that hearty vegetable stew with a medley of contemporary, colourful greens, chickpeas and quinoa. It is going to fulfill your tastebuds, your tummy, and your soul!
A scrumptious vegetable curry served with basmati rice is a superb dinner for weeknights. However in order for you a one-dish meal that’s simply as wholesome and attractive, make this one-pot vegetable stew.
This stew is as comforting and satisfying as my vegan beef stew or my vegan Irish stew, however it has a really completely different, albeit simply as scrumptious, taste. It’s loaded not simply with a medley of chunky, colourful veggies, it additionally has chickpeas and quinoa for protein, making it one of many healthiest meals you’ll be able to deal with your self to.
This can be a versatile recipe. You’ll be able to add as many veggies as you wish to this veggie stew, and you’ll change them up based on your preferences. I used onions, carrots, celery, potatoes, candy potatoes, carrots, summer time squash, tomatoes and Swiss chard.
The inspiration for this recipe is a Mediterranean vegetable stew, so to spice it up I used my scrumptious and spicy Calabrian chili paste. You can too use harissa, if that is what you’ve. The paste and a few herbs are all it is advisable add wonderful taste to this already yummy stew.
When you love straightforward vegetable dishes, make sure you do that Kerala vegetable moilee, a stew of blended greens with coconut milk.
Desk of Contents
Why you’ll love this vegetable stew recipe
- Filling and scrumptious. Nice taste is definitely the figuring out function of any nice dish, and this veggie stew delivers! The greens add wonderful taste of their very own and nice, chunky texture. The quinoa and chickpeas make the stew filling and comforting and oh so satisfying.
- Versatile. Use as many veggies as you need, and you’ll change them up based on your tastes. See components listing beneath for ideas.
- Wholesome. All the pieces on this veg stew is nice for you. Even the fats within the recipe — olive oil — is thought so as to add antioxidants and wholesome monounsaturated fat to maintain your coronary heart wholesome.
- Soy-free, nut-free, gluten-free and vegan. Everybody can take pleasure in this cozy vegetable stew, and they’re going to! Even an omnivore will not miss the meat.
Components for vegetable stew
See recipe card beneath for precise portions of every ingredient
- Further virgin olive oil. This provides each taste and healthfulness. You can too drizzle some olive oil over the stew earlier than serving for much more deliciousness.
- Herbs: garlic, dried oregano and dried thyme. You can too use contemporary herbs. Use contemporary basil or contemporary mint or contemporary parsley for garnish.
- Greens: onions, celery, carrots, candy potatoes, potatoes (use yellow potatoes or purple potatoes, avoid starchy potatoes), summer time squash (I used a pattypan squash, however zucchini or yellow squash are nice too), tomatoes and Swiss chard. Different greens you should utilize listed here are cauliflower, bell peppers of any coloration, kale, broccoli, mushrooms, inexperienced beans, inexperienced peas and asparagus.
- Calabrian chili paste. This spicy chili paste provides wonderful taste to the stew however since you add only a small quantity to plenty of stew, it would not make the stew significantly spicy. Tweak the quantity of chili paste you add to fit your style. You can too use harissa paste as a substitute of the Calabrian paste.
- Protein: Chickpeas and quinoa. You’ll be able to substitute the chickpeas with any white bean, like navy beans, cannellini beans or nice northern beans.
- Vegetable inventory or vegetable broth. That is non-obligatory. You should use water as a substitute.
Recipe FAQs
Along with the greens used on this recipe, most root greens can be nice on this stew. You can too add cauliflower, bell peppers, inexperienced beans, mushrooms, winter squash and frozen peas.
Kale and spinach would each be great substitutes.
If you do not have the Calabrian paste or harissa, make a fast spice paste by crushing purple pepper flakes and 4 cloves of garlic in a mortar and pestle or a meals processor. Use that as a substitute.
Serving ideas
- This vegetable stew has every little thing you need and wish in a single dish. I really like consuming a bowl of this stew with a piece of crusty French bread or Italian bread.
- For a pop of freshness, serve the stew with a easy aspect salad, like this vegan Caesar salad.
Storage directions
- Refrigerate: Retailer the stew within the fridge in an hermetic container for as much as 4 days.
- Freeze: Freeze the vegetable stew in a freezer-safe container for as much as 4 months.
- Reheat: Thaw and reheat in a saucepan or within the microwave earlier than serving.
Extra scrumptious soup and stew recipes
Love this vegetable stew? You’ll want to take a look at extra Mediterranean recipes on Holy Cow Vegan.
Vegetable Stew Recipe
This hearty vegetable stew, with a medley of contemporary, colourful greens, chickpeas and quinoa, will fulfill your tastebuds, your tummy, and your soul!
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Overview Recipe
Servings: 8 servings
Energy: 305kcal
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Directions
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Place garlic and olive oil in a Dutch oven or giant pot. Activate warmth to low and let the garlic saute within the oil till very fragrant and evenly blonde.
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Add the onions, celery, carrots, potatoes, candy potatoes and summer time squash to the pot.
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Add ½ teaspoon salt and blend nicely. Saute for a few minutes.
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Stir within the dried basil and the dried oregano.
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Stir within the chickpeas.
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Add the rinsed quinoa to the pot and blend it in.
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Add 5 cups vegetable inventory or water to the pot. Combine nicely.
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Stir within the Calabrian chili paste.
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Carry the stew to a boil, cowl and cook dinner 8 minutes or till the quinoa and the veggies are tender.
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Stir within the tomatoes, adopted by the Swiss chard.
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Combine nicely, convey to a boil, and simmer for one more 5 minutes. Garnish, if desired, with contemporary basil, mint or parsley earlier than serving.
Recipe notes
- You’ll be able to substitute the quinoa with a small pasta, like orzo or ditalini.
Storage directions
- Refrigerate: Retailer the stew within the fridge in an hermetic container for as much as 4 days.
- Freeze: Freeze the vegetable stew in a freezer-safe container for as much as 4 months.
- Reheat: Thaw and reheat in a saucepan or within the microwave earlier than serving.
Vitamin
Energy: 305kcal | Carbohydrates: 54g | Protein: 11g | Fats: 6g | Saturated Fats: 1g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 3g | Sodium: 722mg | Potassium: 1085mg | Fiber: 10g | Sugar: 11g | Vitamin A: 13219IU | Vitamin C: 30mg | Calcium: 106mg | Iron: 4mg